Yeah, that looks pretty good. Maybe if I cbf I'll plug my numbers into that one. ...but yeah, like I said, not going to lose much sleep over it.

10x145, very nice. Time between reps? Be honest.

I always thought you should increase by a % not an exact weight since people are so vastly different. I know thats against what Wendler says but I think if people experimented they would find it worked out better. Who knows though.

I think blackkeys' point was that hopefully you're doing enough weight that just adding a flat amount between cycles will stay pretty consistent to the percentages, and that way you avoid the rounding issues that snitch came across.

lulz, fine it was 10x1x145

I switch my grip and take a big breath between reps, so it would be 2-3 seconds I suppose. I think around rep 7 or 8 I probably took two big breaths so I probably had 5 seconds there. I'll chuck a vid up next time I go big.

2-3 secs is pretty damn on DLs imo.

doug,
that is what I was trying to accomplish.

Iteration 2, Week 3, Thursday 16 December 2010

Bench
8x20
5x60
5x75
3x85
8x92.5

Dumbell bench
5x10x30kg

Dumbell Row
5x"10"x45kg

Didn't use a spotter on my bench which kinda sucked, but was happy enough with 8 reps. Also decided that upping my bench from 87.5 in iteration1, week3 to 92.5 was more than sufficient. Was going to just go to 90, but seemed ******ed as I did 90 in my week 2 this iteration.

Sets of "10" on the rows because I had a couple of pauses in a couple of sets.

Iteration 2, Week 3, Friday 17 November 2010

Squat
6x60
5x100
5x112.5
3x125
8x140

Front squat
7x5x70

Leg curl
7x5x "7"

Lite waiet!

Iteration 2, Week 4, Monday 20 December 2010

Press
8x20
5x30
5x35
5x40

Deadlift
5x60
5x70
5x80
5x90

Random
A bunch (maybe 8 total) of triples of power-cleans, hang-cleans and clean high-pulls in no particular order at 60kg, working on form. Some were terrible, some were awesome. Like, I swear when I get my triple extenion right the bar nearly goes through the roof.

De-load week is so embarrassing...

Tehe. Is your male pride hurt from not outlifting teh broes? I'm guessing DLs with 90 is your favorite

Don't worry dude after 6 months off I'm at 90 and that's not a deload

what are you general thoughts on the program?

Well... I actually really like it.

Here are some thoughts in no particular order... Although the first point is the most important imo...

- This sounds thooper ghey and self-help book, but once I understood that you have to embrace the lifestyle(?) of the program, it becomes much easier to accept.

Coming from SS, it is all about "DRINK A GALLON OF MILK THEN SQUAT THE COW THEN SLAUGHTER IT AND EAT IT!" and even more so the SS idea that "progress" is adding weight to every lift, every time... You have to accept (and maybe this is obvious) that 5/3/1 isn't about adding 20lbs to your squat in the next four or eight weeks, it's about adding 50, 60, 70 or 100lbs to your squat in the next 12 months.

I mean, I looked at it and saw that my big sets after the first 3 weeks were like 10 or 20lbs or something under my last performed 5RM and I'm like "what the sh*t"... but then I look ahead and figure if I stick to the program, my squat might be 130lbs more in 12 months!

Sh*t, if I add 100lbs in 12 months I would be lolcrazyrofl happy... adding anything like 50, 60 or 70lbs to my squat in 12months would make me mad happy. and tbh I have a vague goal of adding about 90lbs to my 5rm which will put me around the 400 mark... f*ck me, if I squat 400 for 5 in 12 months, I am going to be pretty fkn happy. Maybe I'm dreaming, can I add 7.5lbs per month to my squat? Dunno, but again, even half of that isn't an insignificant amount to me.

Most importantly, if I just keep doing it, grinding it out, one day (sure it might be years from now) I might be lifting pretty big weights. Squatting and deadlifting 500, benching 350, that sort of sh*t. Not world beating amounts, but ill sure as sh*t be the strongest guy in my gym.

I can't quite figure it out, but now in my head lifting weights has just become what i do... It's like before I was doing a program, now I'm just lifting weights.

tbh I think I took a lot from Jim's "Moving north of vag" section in the book... Kinda gave me some perspective on working out in general I think.

Hrmmm, that was a ramble...

Moving on...

- I desperatly needed more upperbody work after SS imo.

- The massive scope left for chosing assistance exercises is good and bad. I still just want Jim to call me up one day and say "Look, just do this, this and this", but it's kinda fun that you can try lots of different stuff and it doesn't matter much. I wanted to do more chins, I wanted to do more db work, front squats, etc, you can do it all... and if you can't come up with something to do, you just say "F*ck it" and do more of the main lift. Although I still don't know the best way to do powercleans...

- I'm terrified of what I am (not) going to be able to do from April to June next year when I will be travelling... Really don't want my lifts to regress, but I know I am going to struggle to find a decent gym regularly.

- Not sure how things are going to workout when rugby season starts. I will almost certainly go to twice a week.

Also, someone posted earlier in this thread that they wanted to see someone actually stick with the program and not b*tch out after the first 4 weeks and I hate being called a b*tch.

- It's weird getting used to basically squatting only 3 times a month (de-load squats don't count imo)... really not sure how I can make progress like this, but I guess we'll find out...

Nice rambling. I've seen Wendler recommend PCing before squatting/DLing actually.

PCing before DLing is pretty common in the questions on EliteFTS and he always recommends it. You don't have to squat only 3 times a month. You could do it 6 times a month and probably should imo as an assistance should be a squat.

ETA: On a serious note though, I like your idea of moving front squats to DL assistance. At least personally, so I can do silly lunges without any additional leg work on squat day and front squats + RDLs on DL day. Yeahhhhh, I like it. Thanks.

Snitchy, do RDLs for hamstring assistance, really. They is cool.

I am a fool and known for doing too much and would try for PRs on deload weeks if I remember correctly but I'd recommend NOT deloading every 4th week. Should be fine doing it every other cycle unless you are going for PRs for every movement every week.

Yeah, I've seen this and have thought about it, but I really don't want to mess up my squat or deadlift workout by pwning myself with powercleans before hand.

It's kind of a mental thing too because I get a number of reps in my head that I want to do for my main lift and I psych myself up the night before and the morning before I get to the gym and then when I go in, I just want to get in there and rape my main lift, wouldn't be the same if I went in and PC'd first.

I've been trying to slip them in on a fifth day as part of my conditioning workouts... I just can't always drag my ass to the gym on the 5th day, so they are being neglected atm...

re doing more squats: yeah, im going to throw more front squats in next iteration... but it's just not the same.

I'll probably do SLDLs... They're basically the same movement anyway.

Well, I am pretty much going balls to the wall for every movement every week. After my squat and deads I am fuuuuuuuuuucked. Like shaking, need to sit down before I rerack the weights, etc.

tbh I think the week off is good for me even though I hate it... I'm old and decrepit and I'm usually doing 2-3 fairly hard conditioning workouts a week, even on deload weeks... It's probably good for my body.

In the same vein, I think I would benefit heaps from doing more mobility and rolling, etc... but I'm just too lazy.

How old are you?

Im the same with the mobility, stretching stuff, need to get better at that.

Impressive work your doing here too btw

ty

I'm 27, not that old, but I can feel the aches and pains of minor but accumulated injuries.

I think I have more hair than you so technically I am younger.

Correct me if I am wrong.